choline intake recommendations

Answered on September 12, 2014
Created February 19, 2013 at 10:44 PM

Some days, when I don't eat eggs, I don't consume the recommended 550 mg of choline per day. Will I die?? Also, is the betaine nutritionally equivalent to choline, meaning that you can take 550 mg of choline or betaine and be fine? And the days I don't eat eggs I can make up by eating spinach and wheat bran (hope not to be banned for the latter)?



on February 20, 2013
at 02:23 PM

Because I like it and it fills me. I eat in the form of GG Scandinavian Bran Crispbread though. I don't have any gluten problems and I am not afraid of the phytic acid, oxalates and stuff - blame Mat Lalonde.



on February 20, 2013
at 09:21 AM

Ok tell us, why would you eat wheat bran?!

  • 5616e8de3e99ae199d9fd896098a331a

    asked by

  • Views
  • Last Activity
    1833D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

2 Answers



on February 19, 2013
at 11:14 PM

"Will I die??"

Yes, I'm afraid you will. Eventually. Sorry to have to tell you this, mortality is unavoidable.

Seriously though, choline need is dependent on a lot of factors, like dietary fat intake and a a whole host of other things. One of these factors is betaine intake. If you're getting plenty of betaine the body won't convert choline to betaine to use in methylation reaction in the body, so you'll need less choline. You'll still need choline to make important biological compounds like acetylcholine and phosphidylcholine (sp?) but even then, choline can be made, to some extent from methionine. Methionine is an amino acid found abundantly in meat so if you're eating some meat you can probably make a decent amount of choline, enough to avoid outright deficiency.

So unless you're trying to reverse some ailment like fatty liver disease, I think you'll be fine if you don't get 550 mg of choline (though "fine" certainly isn't the highest rung on the ladder of health).



on February 20, 2013
at 12:46 AM

I'm not sure it's exactly a healthy thing to get worked up over missing a minimum amount of some micronutrient on some day. You'll be fine. ;)

Answer Question

Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!